got your back

26
Apr

got your back

Within 12 Minutes – break up as needed w/ partner except DUs
100 Double Unders (each)
50 Single Arm DB Overhead Lunges
25 Bar Muscle Ups
50 Single Arm DB Overhead Lunges
100 Double Unders (each)

L1: 200 DUs each, 70/50, 35 Bar Muscle Ups
L2: 100 DUs each, 50/35, 25 BMUs OR 50 CTB Pull-ups
L3: 75 DUs each, 35/20, 25 CTB or 50 Pull-ups
L4: 100 singles each, 20/15, 50 Ring Rows

rest 3 mins

Within 15 minutes – 6 Rounds (3 / partner) trading full rounds
200m Run
10 (double) DB Clean & Jerk
10 DB Squats

L1: 8 Full Rounds (4/partner), 70/50
L2: 50/35
L3: 35/20
L4: 20/15

rest 3 Minutes

8 min AMRAP – Follow leader
250m Row
6 Box Jump Overs
12 DB Deadlifts (2 DBs)

L1: 500m Row, 10 Box Jump Overs 24″/20″, 70/50
L2: 250m Row, 6 Box Jump Overs 24″/20″, 50/35
L3: 20″/17″, 35/20
L4: Step overs, 20/15

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